LighterLife low fat recipe: Tandoori spiced fish

October 11, 2013 - Recipes

Tandoori Spiced Fish_SmlFor a light but filling dinner with plenty of kick, this low fat tandoori fish recipe ticks all the right boxes.

Any firm white fish fillets can be used in this recipe, especially cod, haddock, halibut and monkfish. You can buy ready-made tandoori curry paste in most supermarkets as well as 
specialist delicatessens.

Preparation: 10 minutes
Cooking: 15–20 minutes
Serves 2
Per serving: 203 kcal, 37g protein, 7g carbs, 3g fat


For the fish:

For the cucumber raita:


  1. Preheat the oven to 190°C, gas mark 5.
  2. Make the cucumber raita: use a potato peeler to cut the cucumber into long strips lengthways. Mix in a bowl with the yoghurt, herbs, lime juice and pomegranate seeds (if using). Season with black pepper, then cover and chill in the refrigerator until you’re ready to serve.
  3. In a shallow dish, mix together the yoghurt, turmeric and tandoori curry paste. Place the fish fillets in this spicy mixture, coating them on both sides. Sprinkle with black pepper and then place them in a shallow ovenproof dish. Cover with kitchen foil.
  4. Bake in the preheated oven for 10 minutes, then remove the foil covering and cook for a further 5–10 minutes, until the fish is cooked through and slightly browned.
  5. Serve the spiced fish immediately, garnished with lime wedges, with the cucumber raita, plain boiled basmati rice and steamed spinach or green beans.